Category: COVID-19

by Katy Bowen, MS, RDN, LD

If you’re stuck at home, looking for something to do, now’s the perfect time to give your kitchen a CHEF-Approved makeover! Cleaning out a cluttered pantry will not only help you stay organized but also more likely to use the ingredients you already have on hand. Stocking up on healthy staples will mean your family is more likely to make nutritious choices.

After a long day, opening the door to a messy pantry doesn’t provide any encouragement to cook a healthy meal.

Preparing a healthy meal starts with an organized pantry, full of healthy ingredients. Being able to see which ingredients you have, can help cut down on food waste. The First In – First Out (FIFO) method is a great way to organize your pantry in order of which food you purchased first. After returning from the grocery store, simply move existing ingredients to the front of the shelf and add your new items to the back of the shelf. This process will help eliminate food from reaching its expiration date, saving you money!

Here are 7 easy steps to organize your pantry:

1. Declutter! Go through your pantry and toss out food that has expired.
2. Clean it up! Wipe down your pantry shelves to clean up any dust, dirt, or food crumbs to keep your food safe from germs.
3. Group similar foods. Organize the food in your pantry by food group so that your ingredients are easy to find. Be sure to place healthier foods on shelves at eye level to encourage you to cook healthy meals more often.
4. Arrange foods based on their expiration date. Practice First In, First Out to prevent food waste and save money.
5. Shop your house for pantry organizers. Before you spend lots of money on pantry organizers, search your house for unused baskets, shoe boxes, and other storage containers that can help you organize your pantry for free.
6. Optional: Purchase pantry organizers. No need to splurge on pricey pantry organizers. Simply shop around to find a few airtight containers to help extend the life of your food. I purchased a can rack, and I don’t know how I ever lived without one!
   
7. Label it: Use labels to help keep each shelf organized and to identify foods in airtight containers. Be sure to write the expiration date on the label for items you remove from their original packaging.

Are you wondering which foods should go in the pantry instead of the fridge? Check out this helpful guide from the Academy of Nutrition & Dietetics:

by Katy Bowen, MS, RDN, LD and Celina Parás, MSc, RDN, LD

Cooking healthy meals at home starts with a pantry stocked with healthy ingredients. Finding easy substitutions for foods you already know and love can help you stick to your New Year’s Resolution all year long. Check out these Healthy Swaps from our CHEF Dietitians:

Go with the (Whole) Grain

Whole Grains are a great source of B-vitamins, minerals, and fiber. Eating whole grain foods each day may help prevent risk factors associated with heart disease, Type 2 Diabetes, obesity, and even certain cancers. Try these whole grain substitutions to start your pantry makeover today:

Healthy Swaps:

• Whole Grain Bread for White Bread
• Whole Grain Flour for White Flour
• Whole Grain Cereal for Sugar-sweetened cereal
• Whole Grain Pasta for Enriched Pasta
• Whole Grain crackers and pita chips for
• Plain popcorn for buttered, seasoned popcorn

CHEF Tip: Add chili powder or Cinnamon for great flavor without salt!

Fruits and Veggies: Yes we CAN!

Canned fruits and vegetables have a longer shelf life and tend to be lower in cost than fresh fruits and vegetables. BUT – watch out for added sugar in canned fruits and added sodium in canned vegetables and beans. Too much sodium (salt) can lead to high blood pressure, which is a leading cause of Heart Disease. Be sure to check the label and look for “No Sodium Added.” Try rinsing and draining canned foods to remove some of the extra sodium or undesirable ingredients added during the canning process.

Healthy Swaps:

• Fruit canned in juice for Fruit canned in Syrup
• “No Sodium Added” Vegetables for regular canned vegetables

Protein Power

Beans, Nuts, and seeds, are a great source of plant-based protein and they have a long shelf life. Buying canned beans with a “No Sodium Added” label is a great way to limit the amount of sodium you eat. You can also rinse the beans the remove excess sodium.

Try choosing nuts and seeds without added salt or sugar. There are many options to choose from including walnuts, almonds, cashews, pumpkin seeds and sesame seeds. You may store nuts and seeds in the refrigerator to extend their shelf life.

Healthy Swaps:

• “No Sodium Added” Canned beans for regular canned beans
• Dried Beans for Pre-seasoned beans
• Unseasoned nuts – no salt or sugar added for raw nuts and seeds

Rethink your Drink

Drinking 8 cups of water each day may sound like a difficult task, but there are many fun ways to rethink your drink. Try these healthy swaps to decrease the amount of added sugar you eat each week!

Healthy Swaps:

• Bottled water or sugar-free drinks for sugar-sweetened beverages
• Infused water with fresh fruits and herbs instead of “fruit drinks.”

Spice It Up!

There are lots of ways to flavor your food without adding salt. Dried spices are a great way to flavor your food without relying on too much sodium, sugar or fats. You may use other flavoring agents such as citrus juice, fresh & dried herbs, and fresh aromatic vegetables such as onion, garlic, celery, and green onions.

Healthy Swaps:

• Dried herbs & spices for salt
• Garlic powder for garlic salt
• Dried spices without added sodium vs. spice blends with MSG (monosodium glutamate) or added sodium.
• Rely on fresh aromatics to add flavor, nutrients, and dietary fiber to meals!

Top it off!

Use oils, vinegars and better-for-you condiments instead of condiments with added sugar, salt, and high in fat.

Healthy Swaps:

• Swap olive or canola oil for Crisco and other fats that are solid at room temperature
• Vinegars such as balsamic for high-fat salad dressings
• Make your own vinaigrette vs. store-bought vinaigrettes. Homemade vinaigrettes are inexpensive and free of preservatives, check out our CHEF salad dressing recipe!

These simple swaps can make a huge impact to help you eat healthy foods all year long!

Think back to the last time you felt pressure from your work, family, or friends — did you have the urge to reach for a candy bar? If the answer is yes, you’re not alone. Stress is one of the major causes of eating poorly and eating excessively, so it’s no surprise that stress can lead to extra pounds around your waist. And it’s a red flag for risk factors associated with inflammation, heart disease, and diabetes. Finding ways to manage your stress is essential to healthy weight loss. Follow these 6 tips to recognize and manage your stress:

1. Choose Healthy Fats – Since the brain is approximately 60 percent fat, the type of fats in your diet can make a difference in brain function. Research shows that omega-3 fatty acids can act as an antidepressant because they boost serotonin production. Serotonin improves communication between brain cells and can help prevent or fight depression. Salmon, walnuts, and flaxseed are rich sources of omega-3 fatty acids. Olives, olive oil, avocados, nuts, and canola oil are also packed with healthy monounsaturated fats. Limit your intake of saturated fat from animal fats and tropical oils, and eliminate trans-fatty acids, found in the partially hydrogenated oils used in processed foods.
2. Stop “Dieting” – Diets that completely eliminate carbs and dietary fats actually increase stress, anxiety, insomnia, and depression — not to mention set you up for failure. The correct approach to healthy eating is to choose a diet you can live with, one composed of healthy fats, lots of fruits and vegetables, and a daily intake of whole grains. The only way to feel full and satisfied is to provide your body with all the nutrients it needs.
3. Get Some Sleep – Stressful situations can often lead to a lack of sleep — which can be especially dangerous for a dieter. Lack of sleep throws off the body’s chemistry and can increase cravings for carbohydrates, sweets, and fats. Plus, sleeping less than 5 hours a night not only produces inflammatory compounds linked to heart disease but also hinders your weight-loss efforts. Two hormones, cortisol and ghrelin, are the main culprits — sleep deprivation can cause an increase in ghrelin, the hormone responsible for stimulating appetite, and a decrease in cortisol, the hormone that signals the brain that you are full. The result is an inability to control your appetite—a situation that can lead to a diet disaster. So get some rest!
4. Vary Your Exercise – Varying the type exercise you do — alternating from a high-intensity workout to one of a more meditative style, like yoga — can be restorative, relaxing, and essential for boosting your immune function and general outlook on life. It’s important to switch up an exercise routine to stave off boredom and keep challenging your body. Exercise also improves brain chemistry, increasing the level of feel-good endorphins, dopamine, and serotonin. So the next time you feel overwhelmed by stress, take a break and get active. You’ll notice the difference!
5. Breathe – Breathing slowly, deeply, and deliberately is a very simple and easy way to cope with everyday stress and exhausting schedules. Take a few moments to stop and breathe when stress rears its head. You’ll be able to relax your muscles and focus your mind, readying yourself for whatever obstacles lie ahead.

Recognize the Symptoms of Stress:There are two kinds of stress: acute (intense but short lived) and chronic, or ongoing. It’s the chronic type of stress that causes health problems. We commonly suppress feelings of exhaustion, stress, and anxiety to the point that we can’t even recognize the symptoms anymore. This is when we get into trouble with weight gain and more serious health conditions. Pay attention to stress symptoms — for example, an increase in blood pressure, insomnia, body aches, feelings of anxiety or depression, or a general feeling of being overwhelmed.